Resistance training is an excellent way for obese beginners to build strength, improve mobility, and support weight loss. This guide provides an easy-to-follow introduction to strength training, helping you gain confidence while enhancing overall health.
Starting a fitness journey can be both exciting and challenging, especially for overweight people looking to improve their body weight and overall health. The best way to begin is by incorporating physical activity into a daily routine with exercises suited to individual fitness levels. Working with a personal trainer or a physical therapist can help ensure that exercises are performed with proper form, reducing the risk of injury and maximizing results.
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
Benefits of Resistance Training
- Boosts Metabolism – Muscle burns more calories at rest, helping with weight management.
- Improves Joint Health – Strengthening muscles reduces strain on joints and prevents injuries.
- Enhances Daily Functionality – Increases strength for everyday activities like walking and lifting.
- Supports Mental Well-being – Exercise helps reduce stress and improve mood.
Getting Started Safely
Before beginning a resistance training program, keep these safety tips in mind:
- Start Slow – Focus on form rather than lifting heavy weights.
- Use Proper Technique – Perform each movement with control to avoid injury.
- Stay Hydrated – Drink water before, during, and after workouts.
- Listen to Your Body – Stop if you feel pain and modify exercises as needed.
- Incorporate Rest Days – Allow your muscles to recover to prevent overuse injuries.
If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!
Beginner Resistance Training Exercises
Perform each exercise for 10-12 repetitions, resting for 30-45 seconds between sets. Aim for 2-3 rounds.
1. Bodyweight Squats
- Stand with feet shoulder-width apart.
- Lower your hips down and back, keeping your chest up.
- Push through your heels to return to standing.
2. Seated Leg Lifts
- Sit on a chair with feet flat on the ground.
- Lift one leg straight out in front, hold for a moment, then lower.
- Alternate legs and repeat.
3. Wall Push-Ups
- Stand facing a wall with hands at shoulder height.
- Lower your chest toward the wall, keeping elbows at a 45-degree angle.
- Push back to the starting position.
4. Seated Resistance Band Rows
- Sit on a chair with feet flat.
- Hold a resistance band with both hands, pulling it toward your torso.
- Squeeze your shoulder blades together and return to start.
5. Glute Bridges
- Lie on your back with knees bent and feet flat on the floor.
- Push through your heels to lift your hips.
- Lower back down with control.
Tips for Success
- Consistency is Key – Aim for 2-3 sessions per week.
- Celebrate Progress – Track improvements in strength and endurance.
- Modify as Needed – Adjust movements for comfort and ability.
- Combine with Cardio – Walking or swimming complements strength training for overall health.
For more ideas for beginner exercises, check this out:
Resistance training is a fantastic way for obese beginners to build strength, confidence, and a healthier lifestyle. Start small, stay consistent, and enjoy the journey to better fitness!
A personal trainer can help you get started the right way or perfect your form, even if you only book 1-6 sessions with them. So don’t hesitate to ask for help.
Floor exercises mentioned do not take into account the ability of morbidly obese participants to do so. Also elderly or joint replacements not taken into account for those wishing to embark on an exercise program. HOWEVER, chair and slow progressive standing/bending exercises (of course participant chosen) with setting a very incremental buildup should be mentioned. I choke at the pictures of floor exercises and fast forward to other sites addressing ability exercises for same. You don’t have to be wheelchair bound but exercises on the floor…do you realize morbidly obese participants have difficulty with that? The integration / pictorals are enough to deter the mindset to proceed. Am I missing something??? Getting on all fours…really????
Hi Sharon,
All the exercises on this site are meant to assist people at all levels to reach their goals. I don’t want to make them too hard or too easy for any person. I have lost 120 pounds and have more to go so I understand obesity. My whole family fights this issue. If you are not able to get on the floor, use the modifications until you can some day. I’m sorry that my tutorial made you choke. I hope you can find something useful in the information that you can use. And work your way to doing more day by day. Thank you for checking it out.